1 serving (150 grams) contains 180 calories, 2.7 grams of protein, 0.2 grams of fat, and 41.0 grams of carbohydrates.
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Nutrition Information
Calories |
285.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.3 g | 0% | |
| Saturated Fat | 0.2 g | 1% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 23.8 mg | 1% | |
| Total Carbohydrates | 65.1 g | 23% | |
| Dietary Fiber | 9.5 g | 33% | |
| Sugars | 20.6 g | ||
| protein | 4.3 g | 8% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 63.5 mg | 4% | |
| Iron | 1.3 mg | 7% | |
| Potassium | 793.7 mg | 16% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Baked yam
Baked yam is a cooked root vegetable derived from various species of the Dioscorea genus, native to regions of Africa, Asia, and the Caribbean. Known as a staple food in many cuisines, baked yams are distinct from sweet potatoes, although often confused with them in some countries. They have a starchy, slightly sweet flavor and are rich in carbohydrates, making them an excellent source of energy. Nutritionally, baked yams are low in fat and contain essential nutrients such as vitamin C, vitamin B6, potassium, manganese, and fiber, which support overall health.
Health Benefits
- Supports immune health due to vitamin C content (12% of daily value per 100g).
- Promotes digestive health as it provides dietary fiber (3.9g per 100g), aiding regular bowel movements.
- Supports metabolic and brain function with vitamin B6, which contributes to neurotransmitter production.
- Encourages heart health due to potassium (816mg per 100g), which regulates blood pressure.
- Provides antioxidants, such as beta-carotene, to combat free radicals and reduce oxidative stress.
Dietary Considerations
Selection and Storage
Store whole yams in a cool, dark, and dry place for up to 2 weeks. Once baked, refrigerate leftovers in an airtight container for up to 3-5 days.
Common Questions About Baked yam Nutrition
What is the nutritional content of baked yam?
A 100-gram serving of baked yam contains approximately 118 calories, 27 grams of carbohydrates, 1.5 grams of protein, and 0.1 grams of fat. It is also rich in vitamins like vitamin C (12% of the daily value) and vitamin B6 (11% of the daily value), as well as essential minerals such as potassium and manganese.
Can I eat baked yam on a keto diet?
Baked yam is not suitable for a strict keto diet as it is high in carbohydrates, with about 27 grams of carbs per 100 grams. This can quickly exceed the typical daily carb limit of 20-50 grams on a keto diet, making it challenging to fit into such a regimen.
What are the health benefits of baked yam?
Baked yams are rich in antioxidants like beta-carotene, which supports eye health and immune function. They are also a good source of dietary fiber, aiding digestion and promoting a feeling of fullness. Additionally, the high potassium content helps regulate blood pressure and maintain cardiovascular health.
How much baked yam should I eat per serving?
A typical serving size of baked yam is around 1 cup (about 150 grams), which provides approximately 177 calories, 40 grams of carbohydrates, and 3 grams of protein. This portion is ideal as a side dish, but you can adjust it based on your dietary needs or activity level.
How does baked yam compare to baked sweet potato?
Baked yams and baked sweet potatoes are often confused but differ slightly. Yams generally have a starchier texture and lower sugar content, while sweet potatoes are naturally sweeter and higher in beta-carotene. Nutritionally, sweet potatoes are slightly higher in vitamins A and C, whereas yams provide more potassium.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
